Are you overweight? Fight obesity now #2024

1 in 2 adults in malaysia weere overweight or obese

Obesity is a disease characterized by excessive accumulation of body fat, resulting in a body weight above the normal range. It is usually measured using the body mass index (BMI), with a BMI over 30 being defined as obesity. Obesity can be caused by a variety of factors, including unhealthy eating habits, lack of physical exercise, genetic factors, metabolic problems, and environmental factors.

The severity of obesity on global health is profound. It is associated with a wide range of health problems, including cardiovascular disease, diabetes, musculoskeletal problems and certain cancers.

Obesity reduces quality of life, increases healthcare costs, and places a huge strain on healthcare infrastructure worldwide. The strong links between obesity and other health problems make it a complex and multifaceted challenge. Addressing obesity requires a comprehensive strategy that includes public health initiatives, education on healthy lifestyles, improving dietary choices, increasing physical activity, and creating an environment that is conducive to overall health.

The Difference Between Fat and Muscle

The difference in weight and volume between muscle and body fat is mainly due to their tissue density and structure. Since muscle tissue is relatively dense and contains a lot of water and protein, muscle usually weighs more for the same volume. In contrast, fat tissue has a lower density and is mainly composed of fat cells, so it weighs less per unit volume. This means that when doing fitness exercises, although the volume may not change significantly, the weight may increase due to the increase in muscle tissue. During the process of weight loss, even if the volume decreases, the weight may not decrease significantly due to the increase in muscle mass.

Health problems caused by obesity

Obesity can lead to a variety of health problems, including:

1. Cardiovascular disease : Obesity is a major risk factor for cardiovascular problems such as heart disease and stroke because it can cause high blood pressure, high cholesterol levels and hardening of the arteries.

2. Diabetes : Obesity is closely related to type 2 diabetes. Excessive fat can affect the normal function of insulin and lead to blood sugar control disorders.

3. Joint problems : Excess weight puts extra pressure on the joints, which can lead to arthritis and other joint problems, especially in the knees, hips, and spine.

4. Respiratory problems : Obesity may cause sleep apnea syndrome (sleep apnea), leading to breathing pauses and low oxygen levels.

5. Certain cancers : Obesity is associated with an increased incidence of many cancers, including breast cancer, uterine cancer, and colon cancer.

6. Fatty liver disease : Excessive fat accumulation in the liver may lead to fatty liver and affect the normal function of the liver.

7. Mental health issues : Obesity may lead to mental health issues such as decreased self-esteem, anxiety, and depression, especially due to the influence of social concepts and body image.

8. Fertility problems : Obesity may lead to fertility disorders, affect fertility, and also increase the risk of pregnancy complications.

These health issues underscore the importance of controlling your weight and adopting a healthy lifestyle to reduce your risk of disease and improve your overall quality of life.

Hyperglycemia and obesity

High-carbohydrate foods, especially those rich in added sugars, can affect blood sugar levels and lead to weight gain through a series of interrelated physiological processes.

First, during digestion, carbohydrates are quickly broken down into glucose, especially simple sugars. Foods with a high glycemic index mean that glucose is released quickly into the bloodstream, causing a rapid rise in blood sugar levels.

In response to elevated blood sugar, the pancreas releases insulin, a hormone that helps cells absorb and use glucose for energy. Insulin also instructs the body to store excess glucose as glycogen, primarily in the liver and muscles. However, when these glycogen storage sites become saturated, excess glucose is converted into fat.

The process of converting excess glucose into fat is called lipogenesis. Insulin plays a key role in promoting this process, resulting in the storage of newly formed fat in adipose tissue, commonly known as adipocytes. Over time, frequent episodes of elevated blood sugar and insulin contribute to the increase in fat storage, which can lead to weight gain.

Additionally, continued and excessive intake of high-carb and high-sugar foods can lead to insulin resistance. In insulin resistance, cells become less responsive to insulin’s signals, making it more difficult for glucose to enter the cells. This leads to persistently elevated blood sugar levels, increasing the likelihood of fat storage.

Additionally, foods with a high glycemic index may cause rapid fluctuations in blood sugar levels, leading to greater hunger and appetite. This can lead to more calorie intake, further fueling the cycle of weight gain.

It is important to emphasize that different types of carbohydrates have different effects on blood sugar and weight gain. Whole grain, unprocessed carbohydrates, especially those rich in fiber, are absorbed more slowly, resulting in a slow and steady rise in blood sugar. Limiting the intake of refined sugars and processed carbohydrates while maintaining a balanced diet is essential for regulating blood sugar levels and supporting weight management.

Glycemic Index

Different carbohydrate foods produce different blood sugar responses during digestion and absorption, which is called the glycemic index (GI). The glycemic index is an indicator that measures how quickly and to what extent a food causes blood sugar to rise after ingestion. Low GI foods cause blood sugar to rise slowly, while high GI foods cause blood sugar to rise quickly.

Generally speaking, low GI foods include whole grains, beans, vegetables and fruits, which are digested slowly, causing blood sugar to rise slowly and steadily. On the contrary, high GI foods such as white rice, white bread, and candy release sugar quickly, causing blood sugar to rise rapidly, but the duration is short and blood sugar fluctuates greatly.

This different blood sugar response may have different effects on health. Frequent intake of high GI foods may lead to insulin resistance, weight gain, and an increased risk of metabolic diseases. Choosing low GI foods can help control blood sugar levels, reduce blood sugar fluctuations, and reduce the risk of diabetes and cardiovascular disease.

Therefore, in diet planning, priority should be given to low GI foods, such as whole grains, beans, vegetables and fruits, and a reasonable combination of high-quality protein and healthy fats to keep blood sugar stable, promote health and weight loss.

Fatty liver

Obesity and fatty liver disease are closely related health conditions that often occur together. Obesity is a medical condition characterized by excess accumulation of body fat, usually due to an imbalance between calories consumed and calories burned. Fatty liver, on the other hand, refers to the accumulation of fat in liver cells, a condition known as non-alcoholic fatty liver disease (NAFLD).

The connections between them are as follows:

1. Insulin resistance : Obesity is often associated with insulin resistance, a condition in which cells become less sensitive to the effects of insulin. Insulin resistance is a key factor in the development of obesity and fatty liver disease. As insulin becomes less effective in promoting glucose uptake by cells, the body compensates by producing more insulin. Elevated insulin levels contribute to increased storage of fat in adipose tissue (leading to obesity) and in the liver (leading to fatty liver disease).

2. Increased free fatty acids : In obesity, there are too many free fatty acids in circulation. These fatty acids can be stored not only in adipose tissue, but also in the liver. The liver’s ability to process and export fat may be overloaded, causing fat to accumulate within liver cells.

3. Inflammation : Obesity is associated with chronic low-grade inflammation, a state that may extend to the liver. Inflammation of the liver is called nonalcoholic steatohepatitis (NASH), which may be caused by fat accumulation. NASH is a more severe form of NAFLD, characterized by inflammation and liver cell damage.

4. Hormonal factors : When you are obese, adipose tissue produces various hormones and cytokines that can affect liver function. Some of these substances may cause inflammation and insulin resistance, further aggravating fatty liver disease.

5. Genetic factors : Genetic factors may make individuals more susceptible to obesity and fatty liver disease. Certain gene variants may affect how the body processes and stores fat, affecting the likelihood of developing these conditions.

It is important to note that although obesity is a significant risk factor for fatty liver disease, not all obese people will develop fatty liver disease, and non-obese people can also experience this condition. Obesity and fatty liver disease can be effectively prevented and managed by adopting lifestyle modifications such as a low-carb, high-fat diet, regular exercise, and weight management. If left untreated, fatty liver disease can progress to more serious conditions such as cirrhosis and liver failure. Therefore, early detection and intervention are critical to achieving optimal health outcomes.

How to measure weight

suggestion:

Weighing yourself regularly is key to staying healthy and managing your weight. Weekly or monthly measurements are recommended, but avoid measuring too frequently to avoid mood swings. It is important to be consistent, so it is best to measure yourself under the same conditions, including at the same time of day and wearing similar clothing.

Additionally, if you have a specific health condition or weight management goal, it is best to measure and plan with the guidance of a professional health practitioner. They can provide personalized advice to better meet the individual’s needs.

Measurement method:

The most accurate way to measure is to measure naked, preferably in the morning, on an empty stomach and before going to the toilet. Choosing to measure at the same time of day can help reduce weight changes caused by eating and drinking and fluid intake. At the same time, it is best to measure on the same scale to reduce the possible error between different scales.

Additionally, keeping a record of your measurements is a great way to track change. You can use a paper log or a health app to write down each measurement you take. This can help you set health goals and track your progress.

Finally, while weight is an important indicator of health, you shouldn’t rely too heavily on it alone. Considering other factors, such as body fat percentage, muscle mass, and overall health, can provide a more comprehensive picture of your health.

Understanding BMI

BMI (Body Mass Index) is a measure of a person’s body mass, calculated based on a person’s weight and height. Knowing BMI is very helpful in assessing a person’s overall health and whether their weight is within a normal range.

The BMI calculation formula is weight (kg) divided by height (m) squared. The specific calculation steps are as follows:

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BMI values can be divided into different ranges, usually divided into the following categories:

– Below 18.5: Underweight

– 18.5 – 24.9: normal weight

– 25 – 29.9: Overweight

– 30 and above: Obese

By calculating BMI, individuals can have a preliminary understanding of their weight status and take appropriate health management measures. However, it should be noted that BMI does not take into account the proportion of muscle and fat in body weight, so for certain body types, people with well-developed muscles or the elderly, BMI may not be the most accurate assessment standard. Before making any decision, it is best to consult a doctor or professional health care provider for a more comprehensive health assessment.

Healthy waistline

A healthy waist circumference is an important indicator for assessing the level of abdominal fat accumulation, which helps determine the likelihood of chronic disease risk, such as cardiovascular disease and type 2 diabetes. To measure a healthy waist circumference, you can use a soft tape measure, stand in an upright position, and place the tape measure around your waist, roughly one inch below your belly button. By measuring while exhaling and making sure the tape measure is parallel to the ground, you can read the waist circumference to understand the distribution of abdominal fat.

The standard for a healthy waist circumference may vary depending on gender and ethnicity. Generally speaking, a healthy waist circumference for men is under 37 inches (94 cm), while for women it is under 31.5 inches (80 cm). Exceeding these standards may increase the risk of chronic diseases such as metabolic syndrome, cardiovascular disease, and type 2 diabetes. Therefore, by measuring waist circumference regularly, individuals can have a more comprehensive understanding of their health status and take early steps to reduce the risk of chronic diseases.

For those who have a waist circumference that is outside of healthy limits, it may be beneficial to adopt some positive lifestyle measures. This includes increasing physical activity, improving eating habits, getting enough sleep, and effectively managing stress. Through these measures, individuals can work to reduce abdominal fat levels and improve overall health.

The importance of a healthy waist circumference is not only reflected in weight management, but also more critical in assessing overall health. In addition to paying attention to BMI (body mass index), regularly measuring waist circumference is essential to assess the accumulation of abdominal fat. Excessive accumulation of abdominal fat is closely related to the risk of many chronic diseases, so understanding waist circumference can provide more comprehensive information about physical health.

Insulin resistance

How obesity leads to insulin resistance involves multiple physiological processes, among which the enlargement of fat cells and abnormal secretion of adipose tissue are key factors. First, the increase and enlargement of fat cells in the obese state may lead to the release of more fatty acids and inflammatory factors, such as TNF-alpha and IL-6. These substances are believed to interfere with normal insulin signaling and cause resistance.

Secondly, adipose tissue often exhibits chronic inflammation in obese individuals. Factors produced by this inflammatory state may interfere with the normal insulin signaling pathway, weakening the cell’s response to insulin. At the same time, excessive fat deposition, especially in the abdomen, is closely related to insulin resistance. Visceral fat, that is, fat accumulated around organs, is believed to have a greater impact on insulin resistance.

In addition, the body may experience abnormal fatty acid metabolism in the obese state, resulting in increased levels of fatty acids circulating in the blood. The excess of these fatty acids may make muscles and other tissues less sensitive to insulin. In the initial stage, in order to cope with insulin resistance, the pancreas may increase insulin secretion. However, over time, the cells’ response to insulin weakens, forming a vicious cycle.

The interaction of these physiological mechanisms leads to a decrease in insulin efficacy in obese people, namely insulin resistance. This is not only a major factor in the development of type 2 diabetes, but may also be associated with other metabolic diseases and inflammatory states. By adopting healthy lifestyle interventions, such as losing weight, improving diet and increasing physical exercise, the adverse effects of obesity on insulin can be mitigated and the risk of metabolic diseases can be reduced.

Why weight loss plans fail

Weight management is a lifestyle. A low-carb, high-fat diet is not a diet plan, but a lifestyle.

Exercise and fitness have many positive effects on weight loss.

First of all, exercise is an effective weight management tool by increasing energy expenditure and promoting fat burning. Aerobic exercise, such as running and swimming, and anaerobic exercise, such as weight training, can help the body consume fat more efficiently and support weight loss.

Secondly, exercise helps improve metabolism. By participating in exercise, especially building muscle mass, the basal metabolic rate may increase, allowing the body to consume more energy even at rest, which can help with long-term weight management.

In addition, exercise not only promotes overall health, but also helps shape your body. Targeted fitness activities can increase muscle mass, make the body firmer, and maintain healthy body proportions.

Aerobic exercise regulates hormone levels, helps improve blood sugar control, slows down the rise in blood sugar, and plays a positive role in preventing insulin resistance and type 2 diabetes.

Finally, the positive impact of exercise on mental health cannot be ignored. It helps reduce stress, anxiety, and depression, which is essential for maintaining a positive attitude and mental health during the weight loss process.

In summary, exercise and fitness are a comprehensive and effective weight loss strategy. Combined with scientific and reasonable eating habits, it can better achieve weight management and overall health goals.

Low carb and high oil is the most effective solution to obesity

A low-carb, high-fat diet is considered a dietary strategy that helps solve the problem of obesity. First, this diet can prompt the body to shift from carbohydrate-based energy sources to more fat metabolism, which helps reduce insulin levels, increase fat burning, and thus reduce fat storage. Secondly, fat is a nutrient that can provide a longer sense of fullness. By increasing fat intake, it helps reduce hunger and makes it easier for people to control their food intake.

In addition, a low-carb, high-fat diet is thought to help regulate insulin levels, slowing the rise in blood sugar, thereby reducing insulin secretion. This property helps avoid insulin resistance, a common feature of obesity and type 2 diabetes. Finally, by reducing carbohydrate intake, a low-carb, high-fat diet may slow the rise in blood sugar after meals, helping to maintain more stable blood sugar levels.

Exploring Obesity and Behavioral Problems: The Addictiveness of Sugar and Carbohydrates

In today’s society, obesity has become a serious global challenge. Although people usually regard obesity as a simple health problem, more and more studies have shown that obesity is closely related to individual behavior and addiction to certain food ingredients. In particular, studies have pointed out that carbohydrates and sugary foods may be one of the main culprits of obesity because they are addictive and can change people’s eating habits and behavior patterns.

First, let’s look at the role of carbohydrates in the diet. Carbohydrates are an important source of energy for the human body, but excessive intake of carbohydrates may lead to obesity. Especially high-starch and high-sugar carbohydrates, such as rice, noodles and bread, are often consumed in large quantities by people, and can easily lead to excess energy, which is converted into fat and stored in the body. In addition, carbohydrates are digested quickly, causing blood sugar to rise rapidly, and then fall quickly, causing hunger, which prompts people to consume high-carbohydrate foods again, forming a vicious cycle.

Secondly, studies have shown that sugary foods are addictive, which is also an important factor leading to obesity. Sugary foods such as glucose, fructose and sucrose stimulate the reward system in the brain, release dopamine, and make people feel happy. This sense of pleasure makes people crave sweets and may lead to excessive intake of high-sugar foods, ultimately leading to obesity. At the same time, long-term intake of large amounts of sugary foods will lead to the body’s resistance to insulin and increase the risk of metabolic diseases such as type 2 diabetes and cardiovascular disease.

Therefore, obesity is not only a health problem, but also a behavioral problem. People’s excessive intake of high-carbohydrate and high-sugar foods is often driven by behavioral habits and addiction to food ingredients. In order to solve the problem of obesity, in addition to paying attention to the nutritional balance of the diet, it is also necessary to guide people to adjust their bad eating habits and behavioral patterns. This may include strengthening education on food nutrition knowledge, cultivating healthy eating habits, and gradually reducing dependence on carbohydrates and sugar. At the same time, the government, medical institutions and social organizations should also work together to introduce relevant policies and measures to reduce the supply of high-sugar, high-energy-density foods and promote a healthy lifestyle, so as to effectively deal with the problem of obesity.

Calorie and weight issues under a low-carb, high-fat diet: focus on body shape and waist circumference

In the pursuit of health and ideal body shape, many people tend to focus on changes in weight. However, in the process of adopting a low-carb, high-fat diet, the problem of losing weight is not the change in weight, but the improvement of body shape and waist circumference. In addition, fasting and fitness are also effective ways to accelerate the body’s adjustment and shaping process during the weight loss stage.

First, a low-carb, high-fat diet often causes weight fluctuations as the body may excrete excess water in the initial stages. Therefore, focusing too much on weight changes during this stage may be frustrating and discouraging, while ignoring other changes in the body.

Instead, it is more important to focus on improving your body shape and waistline. A low-carb, high-fat diet helps reduce fat storage in the body, and fat helps increase satiety and reduce appetite. As a result, over time, the body’s contours will become slimmer and tighter, and the waistline will gradually decrease, which is the true embodiment of a healthy body shape.

A low-carb, high-fat diet can promote muscle growth because fat is one of the important sources of nutrients for muscle cell growth. Therefore, as muscle grows, weight may increase slightly, but this does not mean that body fat percentage increases. On the contrary, muscle growth can improve the body’s contours and shape, making the waistline narrower and the body stronger and healthier.

It should be noted that during the low-carb, high-fat diet, the focus is not only on the change in weight, but also on the composition and appearance of the body. Through a reasonable diet and moderate exercise, healthy weight control can be achieved, while promoting muscle growth and improving the body’s contours and shape. Therefore, in the weight-loss stage, in addition to paying attention to weight, more attention should be paid to improving waist circumference and body shape, which is the key to achieving a healthy and ideal body.

In addition, fasting and fitness are also very effective ways to lose weight. Fasting can help the body better adapt to a low-carb, high-fat diet, promote fat burning, and accelerate the body’s metabolic process. At the same time, fitness can enhance muscle strength and endurance, and shape a healthier body curve.

Low Carb Snacks

During the weight loss period, special attention should be paid to controlling the intake of snacks. Excessive snack intake will affect the weight loss effect and may cause weight gain. Especially in a low-carb, high-fat diet, excessive snack intake may offset the advantages of the diet itself, hindering the burning of body fat and muscle growth. Any food intake may lead to the release of insulin, the main function of which is to lower blood sugar levels and promote the utilization and storage of blood sugar as fat.

Vitamin D’s Key Role in Weight Loss

As obesity becomes more and more serious, people are paying more and more attention to how to lose weight effectively. Among the many weight loss methods, the role of vitamin D has gradually been valued. Although vitamin D is not a direct way to lose weight, it plays a key role in regulating metabolism, controlling appetite, and improving exercise effects, becoming an important assistant in the weight loss process.

First of all, vitamin D is essential for the regulation of body metabolism. Studies have shown that vitamin D is closely related to the absorption and utilization of calcium in the body, and calcium is involved in the metabolic process of fat cells. Adequate vitamin D levels help maintain a normal metabolic rate and promote the decomposition and burning of fat, thereby supporting the weight loss process to a certain extent.

Secondly, vitamin D also has a certain effect on appetite. Studies have found that vitamin D deficiency may lead to increased appetite and abnormal eating habits, which may hinder the implementation of weight loss plans. By maintaining adequate vitamin D levels, it can help control appetite, reduce the risk of excessive calorie intake, and provide a good foundation for weight loss.

In addition, vitamin D can improve the effectiveness of exercise. Adequate vitamin D levels help maintain healthy muscle mass and function, improve exercise endurance and effectiveness. By exercising effectively, the body can burn fat faster and achieve the goal of losing weight.

Finally, adequate vitamin D can also prevent the occurrence of metabolic diseases. Vitamin D deficiency is associated with an increased risk of metabolic diseases such as diabetes and cardiovascular disease. These diseases may affect the weight loss process and increase the risk of weight regain. Therefore, maintaining adequate vitamin D levels can help reduce the risk of these diseases and provide a more solid foundation for weight loss.

In summary, vitamin D plays an indispensable role in the process of weight loss. By regulating metabolism, controlling appetite, improving exercise effects, and preventing the occurrence of metabolic diseases, vitamin D provides all-round support and protection for weight loss. Therefore, when formulating a weight loss plan, people should not ignore the importance of vitamin D, but should maintain a good vitamin D level through a scientific diet and proper sun exposure, so as to achieve weight loss goals more effectively.

Obesity causes by over eating carbohydrates and sugar

high level of insulin in the body will reduce the ability of fat burning